- Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week and Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
You have the power to fight against cancer, but how? According to the American Cancer Society by getting sufficient physical activity and eating healthy foods in moderation, an individual’s risk of developing cancer can be greatly reduced. Although, studies have shown the benefit, 38% of adults do not engage in any physical activity and only 1 in 8 participates in vigorous exercise for the recommended 5 times a week. Why are Americans not exercising even though the benefits are clear in every day news? I remember my grandmother once asked me, “Why is there so much news about exercise? We did not have to do this when we were young.” Even though she did participate in physical exercise with her work and daily tasks, she did not realize the benefits she was receiving. In today’s world, we do not have to move if we do not want to. Everything is convenient including the fastest food (although not the most healthy). We have the luxury of modern technology and the luxury of “jobs” being done with little physical effort; therefore, we have to schedule our time to exercise. The American Cancer Society states that obesity and physical inactivity may account for 25 to 30% of several major cancers, including colon, post-menopausal breast, endometrial, kidney and cancer of the esophagus. So what are we to do? The following exercise guidelines have become the standard recommendations as reported by the American College of Sports Medicine and American Heart Association.